Fitness, Summer Ready

Going on holiday this Summer?

Want to make sure you look great on the beach?
Sam Harper, owner of SH Fitness, one of London’s leading mobile personal training companies has come up with a simple workout for you to try.

Try these 6 bodyweight exercises to get bikini ready!

High Knees!

Running on the spot, lifting your knees up high to your chest, a great exercise to get your heart rate up, tone your legs and burn those calories! Perform 4x 30 seconds, as quick as you can. The higher your knees go, the more of your stomach you will work at the same time!

Squats!

A great exercise to work your glutes, hamstrings and quads
Perform 4×15 reps, if this is too easy for you, I’d suggest 4×15 squat jumps!

Plank!

In my opinion, the best exercise to tone your stomach and strengthen your core. Make sure your body is parallel to the floor, your elbows are directly underneath your shoulders and feet are together. Hold for as long as you can, time it, and perform that 3 times. I usually make my clients hold a plank for anything between 30-60 seconds, so work with that time frame in mind.

Lunges!

Another great exercise to work the glutes. We are going to perform reverse lunges, so stand up right with both feet together, take a big step back with 1 leg, take your back knee to the floor then push forward to your standing position, swap legs and repeat. Alternate legs each time, 10 reps (each leg), 4 sets. If this is to easy for you, try a lunge jump to really get the legs burning and HR up!



Legs raise!

A great exercise to target your lower abdominal muscles. Lie on your back and place both your hands, underneath the small of your back, for support. Lift both your legs up in the air, keeping them as straight as possible, take them down to the floor, to just a few inches above, then raise up to 90 degrees, if possible! 4×15 reps!

Glute Bridges!

Lay flat on your back, with your knees bent and your feet flat on the floor, lift your hips up into the air, squeezing your glute muscles at the top, hold for 2 seconds, and come back down. Repeat this 4×15 reps. If this is too easy for you, take 1 leg off the floor, and focus on 1 leg at the time!

Make sure you stretch the muscles you have used after this workout, hold your static stretches for 20-30 seconds. You will need to stretch your quads, glutes and hamstrings.


If you need any more tips of advice, please follow our  @shfitness and visit their website for daily fitness and nutrition tips. Also to see your favourite celebrities keeping fit with SH Fintess.